Comparing Nutrients in 5 ounces Canned Green Peas with Liquids and Salt VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	13% 16.8g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.2% 0.14g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.27g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	8.97% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.3% 11mg	14.6% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23% 1.83mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13.7% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.8% 89.3mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids and Salt VS Canned Green Peas Rinsed per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Peas with Liquids and Salt versus 5 oz of Canned Green Peas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Peas with Liquids and Salt vs Canned Green Peas Rinsed:

• 5 oz of Canned Green Peas, Rinsed Solids contain 1.7 times more Vitamin B2 than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Canned Green Peas Rinsed provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2
• Both Canned Green Peas Solids and Liquids with Salt as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Green Peas with Liquids and Salt vs Canned Green Peas Rinsed:

• Both Canned Green Peas Solids and Liquids with Salt and Canned Green Peas, Rinsed Solids have similar amounts of minerals per 5 oz
• Both Canned Green Peas with Liquids and Salt and Canned Green Peas Rinsed contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Green Peas, Rinsed Solids contain 2 times more Omega 3, 2 times more Omega 6 and 1.4 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Canned Green Peas Rinsed offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Green Peas with Liquids and Salt provide inadequate amounts of Omega 6